seasonal eating tips

How to Eat Healthy at a Holiday Meal

So you wanna learn how to eat healthy so you don’t have to unbutton your pants at the table this year. I get it. It’s almost become an accepted way of life that a huge holiday meal equals planning to stuff yourself, then actually stuffing yourself, then beating yourself up for stuffing yourself. What if this year could be different? What if this year you planned on enjoying your favorite holiday foods, actually enjoyed the holiday foods in an empowered manner, and then congratulated yourself for enjoying the holiday foods and ending the day feeling great about yourself? Guess what? It’s not as hard as you think. Learning how to eat healthy is a skill that takes practice, but you have to decide to do the work. And what better time than now? I want you to enjoy the holidays this year, and ring in the new year in your same pant size. How great will it be to not vow to lose 10 pounds this year come January, because you never gained them?! There are 5 rules to holiday eating that I always share with my clients, and I’m sharing them with you today. How to Eat Healthy at a Holiday Meal 1. Be a Wo/Man with a Plan. Before you embark on your Thanksgiving, Christmas, or Hanukkah adventures, take a minute to decide what you are going to eat, indulge in, or taste. If you take a few moments before you begin to really think and plan, you will set yourself up to be successful. Sometimes a little planning is all you need to get you through the day enjoying your meal and feeling good too! 2. Take Control with a little Portion Control. Remember to load up on the cleanest cooked vegetables available, salad, and turkey breast, ham, or whatever lean protein is served. Limit the sides and desserts. Choose 2 tablespoons of 2 decadent sides to indulge in and keep the rest of your plate green and lean! Of course, you should enjoy your meal, but get the leftovers out of the house and definitely do not take a doggie bag home. Removing tempting indulgences will help you get back to your Nutritious Life as soon as the holiday is over. RELATED: The Best Portion Control Hack to Avoid Overeating 3. Drink Up, Up, Up! Unwanted calories from beverages can undermine your work. Have a full glass of water or seltzer (with lemon) before the meal and match each glass of wine with a glass of water. Avoid the eggnog and fancy coffee drinks—those calories take the worst revenge and can plump you up in no time. End your meal with an herbal tea instead. 4. Choose the Most Nutrient Dense Foods. Roasted chestnuts, a tablespoon of cranberries, roasted root vegetables, turkey breast, and a spoonful of winter squash are loaded with nutrition! Make sure you are getting these powerhouses in, in place of the stuffing, mashed potatoes and corn bread, which may be less healthful. Making these nutritious choices on the holiday will have you feeling proud and inspired to make better choices the day after and beyond. RELATED: The Power of a Healthy Breakfast: Setting You Up for a Healthier Day 5. Get Up and Go. Do the best you can to move during the day! If it’s snowing outside, build an enormous snowman or have a super competitive snowball fight. If the weather is nice outdoors, rally the family for a 30 minute walk around the neighborhood or a game of touch football. If you’re stuck inside, try a competitive karaoke session with mandatory dance moves or teach your family their first yoga sequence. If all else fails, just offer to chase around after the little ones, since they never can sit still. Their very tired parents will thank you. Remember: Listen to your body! Stop eating when you are slightly satisfied even if it seems to go against the spirit of “stuffing” on Thanksgiving or Ho-Ho-Ho-ing on Christmas. ENJOY your holiday. It is one meal that should be cherished and celebrated. Keep your Nutritious Life in the forefront of your mind and know we’re cheering on your holiday efforts! You’ve got this! (Image: Shutterstock)

How to Add Winter Produce to Your Diet (and Why You Should)

When people think of produce, they usually think of spring and fall. But winter is prime-time for many delicious fruits and vegetables. What’s more, incorporating winter produce into your diet is a great way to boost your immune system during flu season and give you hearty meals to look forward to when it’s cold out. Ahead, my favorite foods to eat in winter. Brussels Sprouts These babies are high in fiber, which keeps you full, and antioxidants like vitamin C, which can boost your immune system in the winter months. They’re also loaded with folate and potassium, great for your metabolism. Recipe to try: Roasted Brussels Sprouts (Photo: Shutterstock) Kale Yep, your favorite leafy green is in season from December through February. Loaded with vitamins A, K, C, and B6, this anti-inflammatory superfood is the perfect addition to any salad, smoothie, or side dish. Recipe to try: Spiced Kale Chips (Photo: Shutterstock) Citrus One orange has all the vitamin C you need in a day, and citrus fruits are low in calories but big on flavor. In season November through January, citrus fruits have more cooking potential than you might think, as shown by the recipe below. Recipe to try: Broiled Grapefruit with Cinnamon (Photo: Shutterstock) Winter Squash Squash isn’t just a fall food, which is great news for when you’re craving some healthy, comforting dishes. Winter squash has a serious heartiness factor that will make you feel warm and cozy on those cold winter evenings (and afternoons…and mornings…). Recipe to try: Stuffed Acorn Squash Bowl (Photo: Shutterstock) Pomegranates They make you think of Christmas for a reason: Pomegranates are in-season through January and pack a serious dose of disease-fighting antioxidants. Add them to pancakes in the recipe below for a fun, flavorful twist on the classic breakfast staple. Recipe to try: Pumpkin Flaxseed Pancakes with Pomegranate Maple Syrup (Photo: Shutterstock)